People who age slowly have this key difference in their microbiome
You are less than half human!
That’s not an insult – it’s a fact. The human body consists of about 37 trillion cells – but many more microbes live in your gut, your microbiome. And these microbes help determine how healthy you are now, and how fast - or slowly - you age1.
We already knew that a healthy gut health improves immune function, decreases inflammation and helps regulate blood sugar levels.
Now a new survey in the prestige Journal Nature2 shows that gut health is directly linked to healthy ageing. And Mediterranean diet style eating is the key.
The study analysed the gut microbiomes of over 2,000 older women. It measured the species and especially the diversity of those species.
The results were inarguable. The women who had a higher level and richer diversity of bacterial species – probiotics – had aged better. The women with the least diversity were frail, in poorer health, had more falls and had a greater probability of dying.
So, how do you ensure your microbiome has a healthy, diverse, population of the bacteria that slow ageing?
Plant nutrients are the key
There has been huge interest in probiotic supplements in the last few years. They can increase the number of beneficial, ‘good’ bacteria - if they reach the gut alive. Which is not always true.
A more reliable way to improve the diversity and level of beneficial microbes in your gut is to give them the food they need to flourish.
That food is plant food – fruits, vegetables, herbs and spices. The nutrients and fibre in these foods are not just directly vital for your own health – they indirectly support your health. By feeding the trillions of bacteria that we now know are critical to body and brain health.
Particularly beneficial – according to the research1 are rosemary, garlic, berry fruits and tea. These help modify the way your genes affect the multiple biological systems within your body.
As part of a generally agreed target of 5 vegetables and 2 fruits a day, on some days include fermented like sauerkraut and yoghurt.
But there are at least two more ways in which plant nutrients slow ageing.
AGEs are very ageing!
Not many people have heard of Advanced Glycation End-products (AGEs).
They are proteins or fats in the body that become ‘glycated’ after exposure to sugars. Glycated simply means that a sugar molecule attaches itself to a protein or fat molecule. It causes the fibres in tissues to cross link – essentially intertwining. That shows up externally as skin ageing and internally as age related disease.
We accumulate these AGEs as we get older. They are bad news – being linked to a variety of metabolic diseases such as diabetes, atherosclerosis, cataracts, age-related macular degeneration and are implicated in Alzheimer's disease3.
So how do you slow the development of these AGEs?
One of the lead research papers on AGEs3 confirms that a group of plant nutrients called polyphenols are powerful inhibitors of AGEs. Polyphenols are found in the colours of berry fruits, and a wide variety of vegetables and herbs – and are key to the overall health benefits of the Mediterranean diet.
Importantly these same, mainly, colour nutrients have a secondary role to play – because they help increase the number and variety of gut bacteria that also reduce the level of AGEs4.
Plant nutrients support your mitochondria
Your mitochondria are the tiny ‘energy’ factories’ inside almost every cell. They literally power you. But they tend to become less efficient over time – partly because of increasing inflammation and ‘free radical’ damage – both key drivers of ageing.
Polyphenols have been found to stimulate the creation of new mitochondria – a process called ‘mitochondrial biogenesis’, whilst helping to clear out old and ineffective mitochondria. As a new 2026 survey concludes6:
“polyphenols represent promising modulators of aging-associated pathways and may support strategies aimed at improving health span and reducing age-related disease risk”.
Polyphenol-Rich Foods
Polyphenols feed a variety of beneficial gut bacteria such as Bifidobacterium, and Lactobacillus, while helping supress harmful bacteria like Clostridium.
When polyphenols reach the colon, gut microbes metabolize them into compounds that can improve gut barrier function. This helps prevent toxins from entering the blood stream via the gut wall and causing inflammation. But the same compounds improve systemic health through the gut–liver–brain axis.
The aim is to eat a variety of polyphenol-rich foods to ensure a broad spectrum of beneficial compounds:
- Fruits: Berries - blueberries, bilberries, strawberries, blackcurrants, raspberries, cherries, apples, grapes, pomegranates
- Vegetables: Leafy greens, broccoli, red/purple cabbage, onions, artichokes, olives,
- Olive oil
- Green tea, black tea, coffee
- Nuts and Seeds: Walnuts, almonds, flaxseeds,
- Whole Grains: Oats, barley, brown rice,
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Other sources: Dark chocolate, cocoa, olives, olive oil
Part of a Series
This article is part of series on staying healthy as you get older and improving your quality of life.
It’s not only a goal almost everyone shares, but has huge implications on national healthcare spending, productivity and economic resilience.
It strongly recommends the Mediterranean diet as the best way of eating but recognises that maintaining strength and aerobic fitness is also a critical part of a healthy ageing lifestyle.
It also suggests a supplement to help reach the increased plant nutrient/polyphenol levels that you need as you get older.
DailyColours® contains 161 plant nutrients – nutrients that are missing from an ordinary vitamin and mineral pill. Clinical trials show that it offers Mediterranean diet benefits in a daily supplement. You can see it here.
Note: The content on this site is intended for general wellness and informational purposes only. It is not personalized medical advice. Consult a healthcare professional before making any changes to your diet, exercise, or lifestyle routines.